Lunge with Shoulder Rotation

Hold 3- to 5-pound weighted balls or dumbbells, one in each hand, and step back with one leg into lunge start position. Keep arms together in front of body, bent at elbows, forearms waist high, palms up. Slowly lower body into full lunge position to a count of four while rotating forearms out to side. Keep front knee behind toe and abs contracted. Then slowly rise back to starting position to a count of four. Perform 10 to 12 repetitions, then switch legs for one set.

Challenge: Bring back knee toward chest as you rise to standing position from lunge to further target thighs and glutes.